1. Is it Whole Grain or Whole Wheat?
Whole grain is grain that has been minimally processed and retains the outer hull (bran) and inner kernel. Whole grains have more "chew" to them, which is one of the reasons that processing whole grains became commonplace. Processed grains are lighter, fluffier and ideally suited for many baked goods. Food labels are confusing when it comes to picking healthy whole grains. If a food product is labeled "whole wheat," that does not necessarily mean the food is a whole grain, just all wheat. Cake flour is made with all wheat flour, yet it's not a whole grain. To be sure you're getting a whole grain, make sure the first ingredient listed is the whole grain. Whole grains contain more fiber, which helps to stop constipation. Whole grains also help to lower blood sugar and cholesterol and are an important part of a healthy diet.
2. No Gain With net Carb Grains
An important part of a low carb diet to understand "net carbs." In essence, the more fiber a carbohydrate contains, the better the carbohydrate is for you. Net carbs are the total amount of carbs in a food, after you subtract the grams of fiber from the total carbohydrate grams. For example, dark rye flour has 22 grams of carbohydrates in a quarter cup. But the rye flour also has 7.2 grams of fiber in the same amount. By subtracting 7.2 from 22, the net carbs in the rye flour is 14.8. By figuring out the net carbs, you can see that the fiber content reduces the total carb intake. When choosing any type of whole grain for a low carb diet, keep in mind the value of net carbs. Check the food label to see if net carbs are listed in the nutritional value of the whole grain.
3. Choosing Grains for a Low Carb Diet
When choosing whole grains for a low carb diet, always read the nutritional information carefully. Make sure the main ingredient listed is actually a whole grain, then check out the portion size listed and the net carbs. If choosing breakfast cereals, oatmeal is an excellent choice for a low carb diet. Cream of Wheat, Shredded Wheat and 100 percent bran are also high fiber whole grain cereals to eat. Other grains that are low in carbohydrates include whole wheat flour, bulgur, barley, brown rice, millet, buckwheat and rye. Corn is also a whole grain and cornmeal can be used as a whole grain on a low carb diet.
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